TFL CrossFit – WOD

Metcon (AMRAP – Reps)

PART 1: Outside 12:00 AMRAP (0:00-12:00)

200m Farmer Carry

4 Sled Pushes

20 Synchro Sit ups

at 12:00 run Murph Mile together

PART 2: Inside 12:00 AMRAP (24:00-36:00)

2-4-6-8…

Rope Climbs (split)

Synchro SA Devils Press